09/06/2019

CrossFit OC3 – CrossFit

Warm-up

Metcon (Time)

Partner WOD:

“The Equalizer”

Performance

18-15-12

Synchro Thrusters 115/75

Syn pull ups

then…

1600M row (partner holds barbell in Front Rack)

then…

1600M run together

then…

18-15-12

Synchro Hang cleans 115/75

Synchro Burpee pull ups

Fitness

15-12-9

Synchro Thrusters

asst. pull ups/reg pull ups/RR

then…

1200M row (BBFR)

then…

1200m run together

then…

15-12-9

Synchro Hang cleans

Synchro Burpee pull ups

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